Creatine is one of the most researched supplements on the market. It gained a lot of attention from scientists around the time of the 1992 Olympics as athletes were widely using it, but its performance-enhancing benefits were actually discovered back in the early 1900s.
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What Exactly Is Creatine?
Creatine is a naturally occurring compound found in the human body and stored primarily in our skeletal muscles.
Our body makes it from amino acids that can be found in foods like meat and fish, however dietary intake is often much lower than what can be achieved through supplementation.
The ‘Bodybuilder Supplement’?
For a long time, creatine was believed to be a ‘bodybuilder supplement’ that helped people get big, fast. However, it has been shown to have far more important benefits than just gaining muscle size.
Creatine’s benefits have been consistently confirmed through high-quality research, making it one of the most scientifically backed supplements available. This strong evidence base is exactly why I feel confident using it myself and recommending it to my patients.
What Are The Benefits Of Creatine?
In terms of athletic performance, creatine has been shown to support and increase muscle strength and mass, improve power output, and enhance high-intensity performance. In fact, these days, you’d be hard pressed to find an elite athlete who doesn’t supplement with creatine!
However, the use of creatine is not isolated to just the elite athlete. Its many other benefits include (but are not limited to):
Supporting brain health
Reducing the negative effects of aging and sarcopenia (muscle loss)
Limiting depression and anxiety
Improving pregnancy outcomes
Recovering from an injury or illness
Improving metabolic health
So, How Does It Work On A Cellular Level?
Creatine’s primary role is to increase the production of adenosine triphosphate (ATP), which is the body’s most accessible source of energy.
ATP requires phosphate to regenerate quickly, and creatine phosphate can donate a phosphate molecule to rebuild ATP almost instantly. Therefore, the more creatine readily available in the muscles, the quicker ATP is regenerated and energy is sourced.
As a result of this improved energy production system, during exercise, you’ll be able to lift heavier weights, increase the number of repetitions, sprint longer or faster, and work-out at a higher intensity before fatigue sets in.
In older people, creatine can also have a positive secondary effect on bone density. As it reduces muscle atrophy and increases muscle mass, the forces placed on bones increase as well - and bones adapt by becoming denser and stronger. In summary, pretty much anybody could benefit from supplementing creatine!
Creatine And Injury Recovery
When discussing the role of supplementation during rehabilitation with my patients, I always highlight the fact that creatine can support injury recovery. In fact, it plays two important roles during the recovery period:
It helps preserve muscle glycogen, which reduces muscle atrophy during periods of immobilisation
It supports muscle hypertrophy during rehabilitative strength training
It’s a win-win, and it reinforces the message I share with patients about the valuable role creatine can play in their recovery journey.
Choosing The Right Supplement Stack
When choosing the right supplement stack to support your body’s healing from the inside out, I would combine Extracted’s Creatine Monohydrate with its Flexee supplement.
After trying a number of creatine supplements, I believe Extracted’s Creatine Monohydrate is one of the best on the market.
It’s 100% pure, free from fillers and binders, premium grade, expertly crafted and micronised to ensure rapid absorption by the body.
Meanwhile, Flexee is a joint pain supplement which contains the hero ingredient Ovomet® (eggshell membrane).
Ovomet® provides over 400 proteins to the body as well as collagen (types I, V and X), elastin and hyaluronic acid, which support and nourish tissues such as bone, ligaments, tendons and muscles. All this helps to reduce joint pain and stiffness.
It’s a win-win, and it reinforces the message I share with patients about the valuable role creatine can play in their recovery journey.
Creatine And Cognitive Function
On another note, creatine can also support brain health. As energy is also more readily available for the brain to use, creatine can:
Boost cognitive function such as executive processing and processing speed
Enhance sleep quality
Support recovery from concussion
Slow the rate of neurodegeneration
In women, it has also shown favourable changes in hormonal balance and higher-level cognitive function, such as executive processing and mood state.
Creatine won’t make you big and bulky like the media will have you believe, so it’s just as important for women as it is for men!
Creatine: For Body And Mind
In summary, creatine is a valuable supplement for people at any stage of life because it supports muscle strength, energy production, recovery, and overall physical performance. Its benefits extend beyond athletic training, helping to maintain muscle mass during periods of reduced activity, support healthy aging, and enhance the results of strength-based rehabilitation.
For these reasons, I often recommend creatine to my patients as part of their rehab protocol as it accelerates their return to the activities they love, allowing them to come back faster and stronger than ever!
Creatine won’t make you big and bulky like the media will have you believe, so it’s just as important for women as it is for men!
The Author: Lauren Jackson BSc (Hons) Physiotherapist
Lauren graduated with first-class honours in Physiotherapy (UEA, 2020), completing her final year in a USA outpatient clinic treating athletes and post-operative patients.
She combines manual therapy, massage, exercise rehabilitation, and education to treat and prevent musculoskeletal conditions. A qualified Pilates instructor with sports massage certification, Lauren tailors treatment to individual goals.
Frequently Asked Questions
How long does Flexee take to work?
Most users notice improvements within 30 to 60 days of consistent use. Some may experience relief sooner, but results depend on factors like the severity of joint issues, overall health, and adherence to the recommended dosage.
How is Flexee different from other joint supplements?
Unlike many “off-the-shelf” joint supplements, Flexee provides significantly higher doses of key active ingredients - sometimes up to 5x more than competitors. This means you get a more potent and effective formula, increasing the likelihood of noticeable benefits.
How long does Creatine take to work?
Generally speaking, you’ll start noticing improvements in performance within a week to a few weeks of consistent use.
More significant improvements to performance, strength and muscle mass are often seen within a few weeks to a couple of months - provided you stick to your training routine and take creatine consistently.
How do your subscriptions work?
Subscriptions are a convenient way to get your supplements delivered every month. After purchasing you will receive an email to manage your subscription.
You can cancel or pause at any time. We also send out handy reminders 3 days before you are billed so you know when your next pouch is on its way!
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
